How We Roll – Coach Tracey Gridley

Posted on October 30, 2011 by


A typical Tuesday for me as a personal trainer and coach actually starts the night before, as that is when I begin to plan my upcoming day.  First, looking at my schedule to see what time I have to get rolling and I journal my food for the upcoming day. Depending on my schedule I may prep some food the night before.

5:00am: Wake up, weigh myself and drink 16 ounces of water. I then have one cup of coffee while checking email, schedule for the day and doing any final prep for clients.

5:20am: Drink another 16 ounce of water and have some fruit and protein powder.

5:45am: head to the gym for “ME” time; generally 45 – 60 minutes of weight training and on Tuesday’s a 25 min HIIT.  While at the gym I generally drink at least another 32 ounces of water.

7:30am: I am back home; eat a little more fruit and protein powder, shower, pack food and notes etc. for clients for the day.

8:30am: Back to the gym for training clients with small cooler and water in hand.

9:00am: First training client

10:00am: Training client

10:30am: Snack and water – generally a green smoothie or a few ounces of chicken.

11:00am: Training client

11:30am: Mixed veggie salad with a bit of chicken and balsamic and olive oil.

Noon: Teach small group Training

1:00pm: Last training client of the day.

2:30pm: Check the next days schedule to make sure I am on track for training clients.

3:00 head home for a snack typically a couple of hard-boiled eggs and more water!

3:30 – 4:30 check email and a bit of down time.

4:30 Head out to the Barn to hang out with the horses and do a bit of work.

5:30 Back home, shower and have a veggie salad and more water. Prep for my evening GT clients.

6:00pm: Few ounces of chicken and some vegetables.

6:30 – 7:45 GT clients

8:00 check my schedule for the next day, prep for clients and a bit of down time.

8:30pm: chia seed, water and a little protein powder.

9:30 – 10:00pm: BED! AhhhhhhJ


What was your biggest challenge when you began your transformation?

I think my biggest challenge when I first began was simply getting the journaling down to the point of pre-planning.  I struggled with getting all my food in or hitting my numbers and other folks kept telling me to “pre-plan” and when I finally started doing so – it all fell into place.

 What kept you going?

My coach CERTAINLY kept me going but my main motivation was my kids.  I wanted to be the best role model I could be for them AND be able to hike/be active with them as they and I aged.  I did not want to be the mom that was overweight and had an entire kitchen drawer dedicated to candy!

 What advice would you give someone just starting transformation?

Be gentle on yourself. We tend to be so hard on ourselves and so good at beating ourselves up when we are not living up to our internal expectations but the reality is – change is hard!  We tend to think that we should just “get it” when the fact is we have had our current habits for years so new habits take timeJ.

 What aspect of transformation continues to challenge you?

I would say how old habits can still rear their ugly heads.  It amazes me more than challenges me that I am still transforming…there is no end point and it is a beautiful thing!

How has transformation improved your life?

In so many ways…I sleep better, I have more energy and most importantly I AM the role I want to be for my kids!

 What is your current favorite food or meal?

I eat very simple and yet love everything that I eat. My favorite food is fresh figs and they are only available for a few short weeks in the Fall.

 Do you have a current favorite way to workout?

I liking supersets these days as you can really pack a workout in – in less time.

 Do you have favorite workout music?

During cardio I like fast paced such as Lady Gaga, old Melissa Ethridge, Destiny’s child or, Adele. When I transition to weight training I generally go more mellow.

 What are your goals for the coming year?

I am going through a fair amount of personal life changes and so to maintain the health that I have worked so hard to get feels like enough right now.  Building my client base is always a goal as well.

 What inspires you?

What inspires me…I inspire meJ!  Outside of that my clients inspire me each and everyday!


Tracey's Kids

Posted in: HOW WE ROLL